Snodgrass Strongman Log

Training Training Logs
21

WEDNESDAY 12/11/13

Hadn’t pulled in awhile so I wanted to get some heavy pulling in. Trying to stick with the doubles and triple theme for my pulls as of late.

Deadlift:
135 x 5
225 x 5
315 x 5
365 x 2
405 x 2
455 x 2
495 x 2
545 x 1-1/2 (grip gave out on the top of second rep)
515 x 2 (Put straps on so my grip wouldn’t limit me)
515 x 2
515 x 2

Rack Pulls → Ab Rollouts: (Used straps on the rack pulls also since my grip was fried)
405 x 3 → set of 10 x 4 sets

DB Incline:
40s x 10
60s x 10 (was going to do split squats inbetween these but couldn’t hold the DB without a major pump in my forearms)
60s x 10
60s x 10
60s x 10
100 x 8

Pullups → Hanging Leg Raises:
BW x 5 → sets of 8 x 3 sets

Overall a little disappointed in my performance this night. I was hoping to shoot for a much higher deadlift for doubles then I did, but had to listen to the body after the bad 545 double. Was happy with my DB incline though with the 100 x 8. Usually I don’t go very heavy on DB incline since I hardly ever do them so doing 100s was mentally daunting to me. But after I got the 1st one I was like “wow this isn’t hard. Why was I being a little bitch about this weight”. I think I’ll be going alot heaving next time I do DB incline for accessory work.

It was also amazing how much just holding the DB’s in the incline gave my forearms a challenge. After each set they were pumping and after the whole session I thought they were going to explode. It had “a really tight feeling, like my skin was going to explode any minute, and it’s really tight - like somebody blowing air into it, into my muscle. It just blows up, and it feels really different. It felt fantastic.” :stuck_out_tongue:

22

THURSDAY 12/12/13

Reverse Grip Bench Press:
135 x 5
225 x 5
275 x 1 -->100ft Prowler sprint
295 x 1 (PR) → 100ft Prowlser sprint
275 x 2
275 x 4 -->100ft Prowler sprint
295 x 1
305 x 1 (New PR)
315 x 1 (Holy shit PR again)
close grip regular bench 315 x 1

Hadn’t reverse gripped benched in awhile and had told myself I would hit 315 by the end of the year. I think all the incline press helped at least for my bench. Hit that 315 reverse grip bench which I was pretty excited about since my previous best was only 285 and it was a struggle.

Frame Carry:
290 x 100ft
380 x 50 ft
470 x 50
560 x 50 (had to wear straps since my grip was destroyed from the previous few days)
560 x 1 rep
560 x 3 reps

Overall good day. Very excited about the RGBP PR and hopefully that is a sign my press is going up.

FRIDAY 12/13/13

Roommate was benching in the garage so I decided to join him.

Close Grip Bench Press → 10 band pull aparts at chest level after each set
135 x 5
185 x 5
225 x 3
250 x 3 x 10sets
250 x 9reps

SATURDAY 12/14/13

Big Strongman events day at the group gym. No one really was feeling anything, but it turned into a good day.

Axle Continetal and Press:
worked up to
215 x 1 x 2 sets
237 x 1 (PR on continental)
251 x Continetal, but couldn’t lockout the press

Axle Deadlift (double overhand):
251 x 3
300 x NO
300 x 1 x 3 sets
300 x NO
300 x 1

Yoke:
190 x 100ft
280 x 100
460 x 50
640 x 50 (felt ridiculously heavy)
730 x 50 (still felt heavy, but at least it deserved to fell that way)
800 x 10 ft, 10 ft

Sand Bag:
240 x 40 ft then over yoke x 3 sets of 1

Long day. Body was pretty tired after that so the next few days will probably be very light at least if there is any squatting or deadlifting done. But excited that my continental is getting better and my press seems to be going up.

23

Looking strong, man. You seem really well balanced in all your lifts.

24

Thanks spar4tee. I feel like my press is really weak, but it could be that I’m comparing myself to the strongmen at the National level and their presses are much higher in my weight class. I wanted to do Nationals this year back in October, but I realized I wasn’t nearly strong enough pressing wise to compete. Hoping to qualify for next years nationals and do well.

SUNDAY 12/15/13

All day Sunday after we trained I felt beat up. But I consumed a crapload of calories that day afterwards. Woke up Sunday feeling pretty good, but a little tight in the lower back. After work I the tightness had subsided. I met the training crew over at the gym. Since I arrived a little later then everyone else equipment was already out which made my decision on what to do a little bit easier. The frame was out already so I decided to frame deadlift.

Frame Deadlift:
380 x 5 reps
470 x 1
560 x 1
640 x 1
700ish x 1 (started getting into KG plates and didn’t keep track of exact weight)
750ish x 1 <–using straps now
804 x 1 ← PR for frame deadlift. Felt really solid and nothing felt strained so I decided to go up
844 x NO <–moved it a bit, but couldn’t break the ground.

Medley
300lb Zercher Yoke 50 ft, run back and grab 200lb sandbag and carry it to the yoke and over, and then run back 50 ft and grab a 200lb keg and carry that 50 ft. Did that for 2 sets.

Then we just all messed around throwing medicine balls while talking. Ending up throwing a 10lb medicine ball for about 30 mins just all around the gym.

Good day. Can’t believe I deadlifted after the previous day, but I felt ridiculously strong on the frame. That does seem to happen to me though: If I go heavy one day, I can usually go heavy again or heavier the next day on a similar lift, but if I try for a third day I just feel destroyed. So probably no deadlifting for a few days after this weekend.

25

TUESDAY 12/17/13

I hadn’t squatted in awhile and was feeling like I needed to do something. Felt like doing some volume on the back squat.

Squat —> set of 10 band pull aparts after each and every set.
45 x 5 x 2 sets
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 5 ← lower back started to get pumped
405 x 3 ← Easy, but didn’t want to push to 5 reps
465 x 1 ← still easy
475 x 1 <–decided to just go up by 10lbs each set until it felt too bad to go up
485 x 1 <–hesitation in the hole, but once out came up quick
500 x 1 <–PR!!! Finally hit a 500lb squat

It had been a long time coming for a 500lb back squat. Back in January I was very close, but my knees go irritated and then I started deadlifting alot and seeing gains and put the squat on the backburner. Felt good to finally get that PR.

405 x 1 <–Was going to hit 405 for some singles, but left elbow and lower back are not feeling great so stopped.

26

Nice. Beltless too. I’m sure you would’ve had it a while ago if you used a belt.

27

Your pressing certainly isn’t bad for an under 200 lifter. If you stay the course though, I’m sure you’ll substantial improvement come Nationals 2014. Shit, I have work to do myself. I haven’t even used an implement in months.

28

[quote]spar4tee wrote:
Nice. Beltless too. I’m sure you would’ve had it a while ago if you used a belt.[/quote]

I used to wear a belt on all my heavy sets when I was lifting at the college gym, but once I graduated I didn’t have my own belt and just got strong without it. Now when I only really wear a belt on heavy pressing because I get some lean on the heavy sets. But I pull and squat beltless and do most my strongman work beltless as well.

I personally don’t get much strength out of a belt after doing things beltless for over a year. More for protection if I do ever use one.

29

WEDNESDAY 12/18/13

Was going to oly lift with my roommate, but my left elbow was bugging me again so I decided to do some accessory work.

Safety Bar Good Mornings:
155lbs x 10reps x 5 sets

20lb hammer bicep curl. 10 on left and then 10 on right. Then 9 and 9, 8 and 8 and so forth down to 1 each with no break.

I don’t usually train biceps so the pump I got on this was quite intense, but I wanted to try and flush some nutrients into the area and the hammer curls never hurt me when my elbows are acting up.

THURSDAY 12/19/13

Elbow was still not great so when I met my buddy at the gym I had no plans. He suggested Front Squats and getting in the rack position did not hurt so I agreed.

Front Squat:
45 x 5 x 2 sets
95 x 5 x 2 sets
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
365 x 2 <-wanted 3, but could only get 2
315 x 5 x 5 sets

My quads were fried and my hamstrings were also from the previous day

Klokov Press:
135 x 6 x 3 sets

30

Wow it has been over a week since I posted. Guess I got forgetful with the holiday. So here we go.

SATURDAY 12/21/13

Did strongman.

Axle C+P (continental style):
worked up to
231 x 1
256 x 1 ← New PR! (up 5lbs from last week)
231 x 6 ← Max reps

Feeling good about my continental now. Pulling with a double overhand so I don’t mess up the transition has really paid off. My pressing is also feeling really solid now.

Farmers Walk:
180 x 100ft w/ 1 turn
270 x 10ft (ridiculously heavy)
270 x 1 pick x 5 sets

Felt like I should be able to do 270 for at least the 50ft to the turn so I was not too happy about that.

Axle Deadlift:
305 x 1 (double overhand)
395 x 1 (mixed grip)
485 x 1
570ish x Nope <–couldn’t get it off the ground

SUNDAY 12/22/13

Sled Drag:
40 yard sprints with a tire strapped to me and 50lb in the tire x 8 sets

MONDAY 12/23/13

Safety Squat Bar Anderson “Pulls” off pins:

Set the pins fairly high to the point where I would be near the top of my deadlift. Then got under the safety squat bar and tried to mimic that part of my deadlift using the safety squat bar. Never tried it before, but it definitely seemed to mimic my deadlift fairly well and I could feel it in my hamstrings.

135 x 5
245 x 5
295 x 5
335 x 5 x 5 sets -->with a set of 12 banded tricep pulldowns and 10 curls between each of these sets

Safety Squat:
335 x 5 x 5 sets → with BW pullups x 5reps between each set

Ab Rollout → Pushups:
sets of 10 for each x 5 sets

WEDNESDAY 12/25/13 Xmas Day

Wanted to bench but it wasn’t feeling good so switched to BB rows to just get some work in before the festivities started.

Reverse Grip Bench:
45 x 5 x 2
135 x 5 x 2
185 x 5
225 x 5

BB Rows:
225 x 5 x 5 sets
315 x 2 <–lots of english on the 315lbs
315 x 3
315 x 3
315 x 1

THURSDAY 12/26/13

Push Press:
45 x 5 x 2 sets
95 x 5
135 x 5
185 x 5
205 x 3
225 x 1
245 x 1
265 x 1 <–PR!! felt really easy
275 x NO x 2 <-just didn’t even get close
225 x 10 <–rep PR

Incline Bench → 185lb BB Rows x 6reps after each set of press:
45 x 5 x 2sets
135 x 5
185 x 5
225 x 3
275 x NO
225 x 3
225 x 3
225 x 5
225 x 5

Pullups:
BW x 5reps x 6 sets (my buddy would go then I would go. No rest other then that.)

Crunches on a ball (aka ball crunches):
15 reps x 3 sets

FRIDAY 12/27/13

Squats:
45 x 5 x 2
135 x 5 x 2
225 x 5 x 2
315 x 5
365 x 5
405 x 5
455 x 3 ← wanted to do 5, but wasn’t feeling it
455 x 1rep x 5 sets with less then 1 min rest

Pretty easy squat day, but just wanted to get some in. The guys I train with were texting about squatting on Saturday so I didn’t want to be too out of it the next day.

31

SATURDAY 12/28/13

Ended up not squatting.

Log Press:
Worked singles up to
240 x 1 <–New PR or tied previous
250 x NO <–didn’t even feel good. Clean was super easy.
Cleaned 260 x 1 x 3

Farmers w/ Fat Gripz:
190 x 50 ft x 2 sets
190 x 1 pick x 5 sets

Prowler Sprints:
30 yards x 6 sprints

SUNDAY 12/29/13

Sandbag Ball Throws for height above the head (Between 20-30lbs):
Did these for about 20 mins. Prepping for tossing a keg at California’s Strongest Man

Saw the TNation article about Jefferson Deadlifts so I wanted to try them out cuz they look funny. Then in that article there is a guy at 202lbs doing a 605lb Jefferson Deadlift so I decided to try and beat it.

Jefferson Deadlift:
worked up to
608lb x 1

Axle Deadlift:
323 x 1 x 1
323 x NO x 2 sets

Pretty laid back night and I was feeling pretty shitty going into it. Felt kinda sickly all day, but ended up beating it by sweating my ass off with my sweater on while throwing the sandbags. The max Jefferson was cool. Kinda like the lift and can apparently pull my max deadlift weight, if not more with it.

32

LOL That’s pretty awesome.

33

[quote]SnodgrassStrong wrote:
I feel like my press is really weak, but it could be that I’m comparing myself to the strongmen at the National level and their presses are much higher in my weight class.
[/quote]
Could be worse man; I’ve got a ridiculous amount of work I need to do on my press lol.

34

TUESDAY 12/31/13

Last day of 2013. Decided to go heavy and try to PR a bit before the year ended.

Sandball Throws:
Lots of throwing of the sandbag behind the head to warm up

Push Press:
Worked up to
200 x 1
249 x 1
269 x 1 ← 4lb PR, but felt really solid

Yoke:
Zercher
280 x 50ft, 50 ft
370 x 50ft, 50 ft
460 x 50ft x 2 sets
550 x 50ft <–pretty heavy

Back
550 x 50
640 x 50
750 x 50 <–Didn’t feel too bad, but it didn’t go as smooth as I wanted
800 x 50 <–so slow, multiple drops but I made it. Was ridiculously gased afterwards and sucking in air for a good while

A video of the last few attempts

Pretty good day. Hit a Push Press PR and 800lb Yoke for 50ft is a PR also.

THURSDAY 1/2/14

Squats:
45 x 10
45 x 5
135 x 5 x 2 sets
185 x 5
225 x 5
225 x 3
275 x 5
275 x 1
315 x 5
315 x 1
365 x 5
405 x 5
405 x 1
455 x 3 <–wanted 5, but the 2nd rep was bad and the third didn’t feel solid enough to keep going
475 x 1 <–felt really strong out of the hole and all the way up
455 x 1
455 x 1
405 x 3

Safety Squat Good Mornings:
155 x 10 x 3 sets

35

[quote]csulli wrote:

[quote]SnodgrassStrong wrote:
I feel like my press is really weak, but it could be that I’m comparing myself to the strongmen at the National level and their presses are much higher in my weight class.
[/quote]
Could be worse man; I’ve got a ridiculous amount of work I need to do on my press lol.[/quote]

I feel like people are either pressing machines or horrible pressers. And you were not gifted to be a good presser you have to work your ass off. I have been trying to press heavy 2-3 times a week and press in some form 4-5 times a week. Hopefully I can just to get enough volume in to make my press go up. Whereas to make my deadlift go up it only took like 2 heavy sessions a week and no other work and it skyrocketed from 450-600 in a 6 month span.

36

FRIDAY 1/3/14

Sumo Deadlift → Incline Bench:
135 x 5
135 x 5
225 x 3 → 145 x 5
275 x 3 → 145 x 5
315 x 3 → 145 x 5
365 x 3 → 145 x 5
405 x 3 → 195 x 5
455 x 3 → 195 x 5
495 x 1 → 195 x 5
545 x 1 → 195 x 5
→ 245 x 5
1 arm DL
315 x 1ea → 245 x 5
315 x 1ea → 245 x 5

Pretty easy session except for the last few sets of incline which were heavy, but felt good once I did them.

SUNDAY 1/5/14

Front Squat → BB Row:
45 x 10 → 135 x 10
45 x 10 → 135 x 10
135 x 6 → 185 x 10
185 x 6 → 195 x 10
225 x 6 → 205 x 10
275 x 6 → 215 x 10
325 x 4 → 225 x 6
325 x 3 → 235 x 6
325 x 2 → 245 x 5
325 x 1 → 255 x 5

First set of 325 I was trying for 6 and didn’t feel like I would get the last 2 due to upper back not holding (maybe it was all the rows before), but the last set of 1 felt really good. As far as rows go, the last few sets I used some momentum to get the last rep or two up. Working towards a 315 strick BB Row.

Romanian Deadlift → DB curls with 20s:
365 x 2 (grip giving out. Had to go get straps)
365 x 6 → 20 each
365 x 6 → 15 each
365 x 6 → 15 each

Banded curls:
attached a white Elite FTS band to the top of the rack and did some kneeling curls.
2 sets of 15

Pretty good night. Got in quite a bit of upper and lower back work.

37

MONDAY 1/6/14

DB Snatch:
65s x 3ea
80s x 3ea
90s x 3ea
100 x 1ea
110 x 1ea
120 x 1ea
130 x 1ea <–PR

DB Rows:
150s x 20 ea
150s x 5r,5l,4r,4l,3r,3l,2r,2l,1r,1l no rest between

BB Row:
225 x 5

BB Shrugs (with english after 405):
315 x 5
405 x 5
495 x 5
585 x 5
675 x 5

Push Press:
225 x 1 because my buddy had it on the bar and failed so I had to show him what was up.

Pullups:
80lb x 3
80lb x 2
80lb x 4 (neutral grip)
50lb x 2 wide, 3 chinups

Pretty good day. Got alot of good backwork in. Trying to get my back stronger has become a big priority of mine lately

FRIDAY 1/10/14

Took 3 days off for no scheduled reason. Met a girl and had 2 dates with her on Tuesday and Thursday which stopped me from training and on Wednesday I was at a buddies right after work. The time off was pretty nice and my elbows and forearms feel great. Have a grip contest in Santa Cruz, CA next Saturday so I’m trying to take it a little easy on the grip related stuff until then.

Incline Bench → BB Rows:
45 x 20 → 95 x 10
135 x 5 → 135 x 10
185 x 5 → 135 x 10
205 x 5 → 135 x 10 x 5 sets of that combination

Klokov Press → Pullups:
135 x 5 → 45lb x 5 x 3 sets of that combination

Standing BB Tricep Extensions → DB Curls:
135 x 5 → 20s x 10 ea x 3 sets of that combination

Banded ab crunches → Good Mornings:
15 reps → 135 x 15 x 3 sets of that combination

Pretty good day. Felt a little weak from the 3 days off. There was little time between sets so it was almost like cardio work.

38

SATURDAY 1/11/14

The plan for the day was to go down to SuperTraining in Sacramento, CA and train with my training partners friends down there. First do squats and then hit strongman events. The plan changed though since most of the SuperTraining crew was at a powerlifting/crossfit/gymnastics event.

We went and watched that contest for a bit and then decided we were going to go do some squats instead. They were locking the gym down in 45 mins by the time we got there so we only got to train for a short time.

Squats:
55 x 5 x 2
145 x 5 x 2
195 x 5 x 2
235 x 3
235 x 1
285 x 1
325 x 1 x 2
375 x 1 x 2
415 x 1
475 x 1
505 x 1 ← 5lb PR

Reverse Hyper:
8 reps x 3 sets with the thing fully loaded up

An okay day, but not as planned since we didn’t get to do strongman training. Happy about the backsquat and the first time I’ve ever used a monolift. The 505 squat felt really solid especially compared to my 500 attempt a couple weeks ago. The reverse hyper was awesome also. Lots of cool equipment at SuperTraining.

SUNDAY 1/12/14

Push Press (with jerk blocks):
45 x 5
135 x 5 x 2
155 x 3
185 x 3 (started dropping at the top instead of catching)
185 x 3
205 x 3
235 x 1
255 x 1
275 x NO x 2 ← The goal here was to load it up to 110% of max and just try to get it as high as possible and then drop it
275 x NO x 3
235 x 1
235 x 3

Incline Press:
45 x 5 → BB Row 135 x 10
135 x 5 → “”
185 x 5 → “”
225 x 5 x 5 sets

Speed Deadlift → Hanging Leg Raises:
225 x 3 → x 8reps
315 x 3 → x 8reps x 4 sets

Was surprised how much the back squat max the day before had taken out of me for pressing. I wasn’t feeling very explosive. I wanted to work up to 315 on the P Press and try to press as high as I could and work on leg drive with greater than max weight, but 275 seemed heavy enough.

I think I will be incorporating supra-maximal weights into my training to get my body used to going heavier. I felt that when I did that for my squat by using partial squats off the pins it really helped my confidence under the bar. Will be trying that by using the jerk blocks for pressing, press lockout stands from the pins, and Log press holds off the pins in the coming month.

39

Nice. Got 5lbs out of the belt lol.

40

[quote]spar4tee wrote:
Nice. Got 5lbs out of the belt lol.[/quote]

HAHA Yeah, wasn’t feeling great that day, but I was at SuperTraining so I couldn’t not try to PR. That belt is my buddies velcro Spud Inc. belt and I really like it. It isn’t as hard as other belts that i’ve tried since they are leather and the Spud is just nylon webbing ( I think). Might get myself one.

Like I said, I don’t usually wear belts even for max attempts, but it is nice for the added “safety” for some things I do.